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Do you ever go to bed, and long minutes, maybe even hours, pass, and your eyes are ready to open like five-zloty coins at any moment? Do you wake up several times a night and can't get back to sleep, so you toss and turn, hoping that you'll finally get tired enough to make your head give up?
Sleep problems are often a real torment that more and more people suffer from. These difficulties affect not only physical health, but also mental health. Lack of sleep can also cause frequent headaches, a drop in fitness, metabolic disorders (which can result in, among other things, weight gain), decreased immunity, irritability or problems with concentration.
Causes of sleep disorders
There are many possible causes of sleep disorders, including: sleeping habits, stress, work schedule, lifestyle, age (especially common among older people), jet lag, drinking too much caffeine, frequent urination, overstimulation before sleep (watching TV, using a phone or tablet), noise, uncomfortable bedroom conditions, restless legs syndrome, and numerous medical conditions. Some of the causes are not serious, requiring only minor (but important) changes, while others will require the advice of a specialist.
Helpful supplements
Melatonin is a hormone that occurs naturally in the body. Used as a medicine or dietary supplement, it is produced synthetically in a laboratory. Melatonin is most often used as a support for sleep disorders related to changing time zones, for people working in shifts, and for people who have difficulty falling asleep. Even 0.5 mg of melatonin used before bed can bring positive effects.
Ashwagandha, also known as withania somnifera, is a plant belonging to the nightshade family. It has already gained popularity in traditional Indian medicine, including the Ayurvedic system. Ashwagandha has scientifically proven effects in the case of sleep problems. In a dose of 300 mg of Ashwagandha root extract used twice a day, it significantly improves its quality [1] . Ashwagandha is a high-quality preparation that will help improve vitality, strengthen the immune system and concentration. This product is especially recommended during periods of stress, fatigue and problems with concentration.
Magnesium is an element responsible for many processes occurring in the human body. In the case of its deficiency, the main symptoms are: problems with concentration, constant fatigue, irritability, sleep problems, calf cramps, or eyelid twitching. As studies show, an appropriate level of magnesium is necessary for proper and healthy sleep [2] . Magnesium is also recommended in states of irritation and fatigue of the body, as well as during increased physical and mental effort.
A product that has a calming effect on the nervous system, relieves sleep problems and improves its quality. It contains ingredients such as magnesium, zinc and vitamin B6. Studies show that both zinc and magnesium are effective in the case of difficulty falling asleep [3] . ZMA will also work well for people who practice various sports intensively.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
[2] https://pubmed.ncbi.nlm.nih.gov/11777170/
[3] https://journals.sagepub.com/doi/pdf/10.1177/2165079917734880
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